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FRIDAY 200131

Warm-up: Individual…. 200m Jog 15 Banded Good Mornings Group…. 4 Laps around rig 5 Burpees Spiderman Stretch on Both Sides Upward Dog and Downward Dog 10 Push ups With an empty barbell…. 2 sets…. Front Rack mobility work for 30 sec 5 Good Mornings 5…

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THURSDAY 200130

Warm-up: Individual… Bike or Row 3 minutes Crossover Symmetry Group… 15 Dislocates 10 Matrix Turns 5 Burpees Two Sets: Shoulder Press x 5 (lightish weight or barbell only) Overhead Lunges x 4 per side Good Mornings x 5 Behind the Neck Shoulder Press (or Push…

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February Athlete of the Month: Amanda Austreng

When did you start with Cumming Strength and Fitness? June 2016 Favorite Workout?  Anything with cleans! Least Favorite Workout?  Anything with snatches. Favorite Movement? Cleans or back squats Least favorite Movement? Snatches Tell us a little bit about yourself (family, job, sports, military, interests, etc.). Married to Tony,…

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WEDNESDAY 200129

Warm-up: Individual… Foam Roll Quads and Glutes Couch Stretch Group…. Run 400 Meters or Row 500 Meters @ easy pace Two sets of: 10 Air Squats 10 Ring Rows 20 Mountain Climbers Then… Strength and Skill: Every two minutes, for 6 minutes (3 sets): Dumbbell…

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TUESDAY 200128

Warm-up: Individual… Bike 2 Minutes Front Rack Position stretches Group…. 4 Laps around the Rig Lunges Down Zombie Walks Back 10 Dislocates 10 Good Mornings 10 Matrix Turns PVC Hang Clean Review….   Strength and Skill: Every 90 seconds, for 6 minutes (4 sets): Hang…

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MONDAY 200127

Warm-up: Individual… Bike 3 Minutes Skip Rope 2 minutes Group…. Row 2 minutes 10 Squats 5 Burpees Two Sets: Kettlebell Halos x 6 each way Kettlebell Reverse Lunges 10 Plank Shoulder Taps x 20-30 Review the workout….This is a longer conditioning piece today Performance and…

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SATURDAY 200125

Warm-up: Individual…. Bike 3 Minutes Couch Stretch both sides Group… Coaches Choice   Fitness: In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) Partners must run together,…

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FRIDAY 200124

Warm-up: Individual… Foam Roll Banded Shoulders Group… Bear Crawl Down Crab Walk Back Two Sets: Kettlebell Halos x 6 each way Plank Shoulder Taps x 20-30 Followed by… On each side….. Kettlebell Windmill x 5 Bottom’s Up Kettlebell Carry down and back   Strength and…

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THURSDAY 200123

Warm-up: Individual… Bike 2 minutes Foam Roll Posterior and Quads Group…. Row 2 minutes Lunges down and Back Bike 1 minute 10 Box Step ups 5 Burpees   Fitness and Performance: Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 –…

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THURSDAY 200123

Warm-up: Individual… Bike 2 minutes Foam Roll Posterior and Quads Group…. Row 2 minutes Lunges down and Back Bike 1 minute 10 Box Step ups 5 Burpees   Fitness and Performance: Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 –…

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